Calves
Cable Calf Raise
The Cable Calf Raise is a strength exercise on a cable machine for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 56% and calves (soleus) 36%.
How to do it
- Set a pulley at the lowest position, attach a straight bar and place a low step in front of the machine.
- Pick up the bar and stand on the step with the balls of your feet, heels hanging off.
- Hold the bar at your thighs with straight arms and stand tall.
- Lower the heels into a stretch, then rise onto the toes as high as you can.
- Pause at the top and lower slowly to the stretch.
Tips
- Keep the arms long and relaxed, they only hold the bar.
- Stand close enough that the cable pulls straight down, not forward.
Common mistakes
- Leaning back to counter the cable.
- Shrugging the bar up with the shoulders.
- Bouncing in the bottom position.
Muscles worked by the Cable Calf Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.
Cable Calf Raise alternatives
Different equipment
Easier
No equipment
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Cable Calf Raise work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Cable Calf Raise good for beginners?
The Cable Calf Raise is rated intermediate. If you are new, learn the Band Calf Raise first and build up from there.
What is a good alternative to the Cable Calf Raise?
For example the Band Calf Raise, Calf Raise and Rotary Calf Machine. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.